Workout Routine

Free

Adaptaion

by powerdudu

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Targeted muscles
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back
Click a muscle to see how much a workout targets it
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Light
Moderate
High
Very High

Workouts

W1D1

Smith machine bench press, 15

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
90 sec
2
90% 1RM
135 lbs
1
90 sec
3
70% 1RM
105 lbs
10
120 sec
4
70% 1RM
105 lbs
10
120 sec

Smith machine bench press, 15

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
45 lbs
5
90 sec
2
90% 1RM
100 lbs
1
90 sec
3
70% 1RM
75 lbs
10
120 sec
4
70% 1RM
75 lbs
10
120 sec

leg press

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
5
90 sec
2
70% 1RM
31 lbs
10
120 sec
3
70% 1RM
31 lbs
10
120 sec
4
79% 1RM
36 lbs
10 +
amrap
120 sec

lat pulldown

4 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
5
90 sec
2
70% 1RM
18 lbs
10
120 sec
3
70% 1RM
18 lbs
10
120 sec
4
70% 1RM
18 lbs
10 +
amrap
120 sec

chest supported rows

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
75% 1RM
115 lbs
8
100 sec

preacher curl

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

leg curl

2×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

leg extension

2×12

W1D2

military press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
90 sec
2
90% 1RM
135 lbs
1
90 sec
3
70% 1RM
105 lbs
10
120 sec
4
70% 1RM
105 lbs
10 +
amrap
120 sec

military press

4 sets

machine fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec

machine fly

2×12+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec

lateral raise

3×15+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
5
90 sec
2
85% 1RM
130 lbs
2
90 sec
3
70% 1RM
105 lbs
10
120 sec
4
70% 1RM
105 lbs
10
120 sec

romanian deadlift

4 sets

leg adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec

leg adduction

2×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
75% 1RM
34 lbs
8
100 sec
3
75% 1RM
34 lbs
8 +
amrap
100 sec

lat pulldown

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

triceps extension

3 sets